EXCERCISE

Becoming More Active

ONE OF THE BEST PREVENTATIVE MEASURES IS EXERCISE.

Sometimes wellness comes down to leaving a sedentary lifestyle behind. Here’s how to get moving, and get healthy.

The first step is to discuss your plans with a doctor, in particular if you have health issues like heart disease, diabetes or obesity. A medical professional can help you better understand which activities and exercises are best suited for your personal goals, while also taking into account the unique challenges you’ll face — in particular when you’re just getting started.

BEGIN SLOWLY

Once you’ve determined a course of action, it’s important not to do too much in your initial exercise sessions. This is especially important to remember if you have never been particularly active. Begin with an achievable goal of two or three hours of only moderate activity over the course of a week. Take time to see how your body is reacting to this new regimen, and how best to fit regular exercise into your average weekly schedule. Slowly add more reps, more miles or more time as your body continues to adjust.

WHAT TO DO

Remember, any activity that gets your heart rate going is considered exercise. So you don’t have to jog or lift weights in order to get needed health benefits. In fact, you don’t need a gym or healthclub membership at all. When you’re walking fast, doing household chores, dancing, or even doing every-day lawn work, you are participating in a form of exercise. Activities like yoga and balance exercises can be done in the comfort of your own living room. Play games outside with your grandchildren, or join them at the local swimming pool.

HOW LONG

The Centers for Disease Control and Prevention recommends 30 minutes per day of moderate exercise, including activity like walking briskly. Vigorous exercise like jogging, hiking and running should be done for 75 minutes a week. Remember to take time at least twice a week to take part in musclestrengthening exercises, as recommended by health.gov. If you don’t have weights or resistance bands, try using bottles of water or other heavier household items. Take an immediate break and consult your doctor should you start to feel chest pains, shortness of breath or other nagging physical issues.

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